LCHF for "Dummies"
Replies
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If I am to stick with the 100F- 80P -20 C I am having trouble getting enough fat into my plan to meet this goal.
I fry my meat in butter. I use the HWC in my coffee I use cheese and cream cheese. I know fat on the meat would be good but I am not finding fatty cuts of mat right now.
Suggestions.
Thank you.0 -
Shades;shadesofidaho wrote: »If I am to stick with the 100F- 80P -20 C I am having trouble getting enough fat into my plan to meet this goal.
I fry my meat in butter. I use the HWC in my coffee I use cheese and cream cheese. I know fat on the meat would be good but I am not finding fatty cuts of mat right now.
Suggestions.
Thank you.
We're one foot out the door for (yet another) holiday fest, so rather than compose a treatise I'd invite you to have a look at my (and any other's) food diaries for ideas.
Have a great holiday!!!
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Thank you and enjoy tour Feast.
Would some one here or several some ones friend me so I can see how you are getting enough fat into your meals to stay on plan. Thank you.
Chris
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shadesofidaho wrote: »If I am to stick with the 100F- 80P -20 C I am having trouble getting enough fat into my plan to meet this goal.
I fry my meat in butter. I use the HWC in my coffee I use cheese and cream cheese. I know fat on the meat would be good but I am not finding fatty cuts of mat right now.
Suggestions.
Thank you.
That's a lot of it. Big thing I've found is to not be afraid of being generous with the butter, especially when cooking lean meats (I noticed you used "1 pat," which you could easily double if you wanted to). I've even been known to add butter to prime rib.
Fat bombs and cream cheese clouds (just Google for recipes) can help fill in the gaps when you're starting out, but judging from the last couple of days in your diary, you seem to be on the right track.
You can also take your tea a step further and put butter and/or coconut oil in it. (See also: Tibetan butter tea and Bulletproof Coffee.)0 -
Thank you Dragonwolf. UGH it i so hard to break the mind set of low fat. I have been doing low fat for so long that eating it now makes me feel so sick. I will keep trying. AT least I am keeping my carbs fairly low. Now I must google a cream cheese cloud. I have read about the bullet proof coffee. I do have the coconut oil. I did not get the mct oil yet.
When I was on Atkins before it was all about the low carbs. I do not remember eating s much fat. Giving up is not an option. Tomorrow is another day. It is just so hard to keep the fat high and calories within reason. I was trying to stay about 1200 but maybe I need to give that up. I did raise my calorie here to 1400 because it made me mad when I went over 1200.
Thank you so much.0 -
shadesofidaho wrote: »Thank you Dragonwolf. UGH it i so hard to break the mind set of low fat. I have been doing low fat for so long that eating it now makes me feel so sick. I will keep trying. AT least I am keeping my carbs fairly low. Now I must google a cream cheese cloud. I have read about the bullet proof coffee. I do have the coconut oil. I did not get the mct oil yet.
When I was on Atkins before it was all about the low carbs. I do not remember eating s much fat. Giving up is not an option. Tomorrow is another day. It is just so hard to keep the fat high and calories within reason. I was trying to stay about 1200 but maybe I need to give that up. I did raise my calorie here to 1400 because it made me mad when I went over 1200.
Thank you so much.
The nice thing about LCHF is that you can often eat more calories and still lose weight (this is in part due to the fact that it takes a little more energy to burn fat and protein than it does refined carbs -- generally, it's negligible, but when you're getting upwards of 90% of your calories from these sources, it adds up to a couple hundred calories).
It may take a little time to get used to that much fat if you've been low-fat for a very long time. You may also get some digestive upset as your gut adjusts. You can deal with both by scaling back your fat intake to what you can currently handle, and slowly increase your intake until you reach your goal amount. As long as you keep your other macros in check, hitting your fat goal will not put you over your calorie goal (since the macros are based on a percentage of your calories, it's not really possible to be at or below them and be over calories).
Regarding the bulletproof coffee (and LCHF in more general), you don't need the MCT oil, especially if you have access to good coconut oil. Coconut oil is a very large percentage of medium chain triglycerides (MCTs), and MCT oil is basically just a very refined version. So don't feel like you have to have it, even for bulletproof coffee.0 -
I need to learn about Macros. Everything has changed. I really appreciate your explaining all of this to me. I found a fun blog while googling Cream cheese clouds and fat bombs. It has lots of yummy sounding recipes. I do have some good coconut oil. I need to get more veggies. I need to eat more healthy with the high fat. I was just in a hurry all day today. Cooking simple and quick.
Thank you again.0 -
Definitely going to get the book for my kindle. This is what I was looking for, recipes and easy counting! Thanks DeansDad.0
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Dawl;dawlfin318 wrote: »Definitely going to get the book for my kindle. This is what I was looking for, recipes and easy counting! Thanks DeansDad.
You are certainly most welcome - glad it helped.
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Typo I think in the OP:
"The ONLY "math" involved is adding protein and fat grams (from the label) dividing fat grams by the sum to arrive at what he calls the "fat burning ratio"."
I believe it's adding protein and carb grams, not protein and fat.0 -
Sbom;Typo I think in the OP:
"The ONLY "math" involved is adding protein and fat grams (from the label) dividing fat grams by the sum to arrive at what he calls the "fat burning ratio"."
I believe it's adding protein and carb grams, not protein and fat.
You are absolutely correct - good catch! (and sorry for the mistake which I'm sure is confusing to those reading attentively - MY BAD)
FAT (grams) / (divided by the SUM of proteins + carbs (both in grams as well)
100g F / (80g P + 20g C)0 -
Thanks for correcting the ratio
math, DD and sbom!
'Grass seeds, such as barley, wheat,
rye and corn are bird feed.
Let the birds fatten up on bird food,
then we can eat the birds.
The same reasoning can be applied
to cows.'
~Sten Sture Skaldeman, 'The Low
Carb High Fat Cookbook'
As quoted from:
'The Little Red Book of Kitchen Wisdom'
By Nicole Frail, Matthew Magda
Preview at GoogleBooks:
http://tinyurl.com/ndvhcx60 -
I'm probably not putting this in the right place, but wanted to ask you all to friend me so I can keep up with this way of eating. My son who is 37 lost over 100# in 2014 with this diet. He also began running, but some of us are not able to do that. Atkins works for me, but I have kidney disease and can't eat that much protein. So I would like to try the LCHF way since it worked for him. He even put coconut oil into his coffee! Thanks for your help.
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shadesofidaho wrote: »Thank you Dragonwolf. UGH it i so hard to break the mind set of low fat. I have been doing low fat for so long that eating it now makes me feel so sick. I will keep trying. AT least I am keeping my carbs fairly low. Now I must google a cream cheese cloud. I have read about the bullet proof coffee. I do have the coconut oil. I did not get the mct oil yet.
When I was on Atkins before it was all about the low carbs. I do not remember eating s much fat. Giving up is not an option. Tomorrow is another day. It is just so hard to keep the fat high and calories within reason. I was trying to stay about 1200 but maybe I need to give that up. I did raise my calorie here to 1400 because it made me mad when I went over 1200.
Thank you so much.
I know what you mean - I find it so hard to eat the fat on meat. My husband made me a rib eye steak the other day but I had to spit out the fat (sorry to be gross), I think mainly because he had not cooked it enough (we eat our steak quite rare) and I couldn't manage it. I don't struggle with eating dairy though. If you like olives, they can add a good bit of fat to a meal, though also a lot of salt which can get a bit much. Oily fish like tinned mackerel? Coconut cream to curries etc? Good luck!0 -
totaloblivia wrote: »shadesofidaho wrote: »Thank you Dragonwolf. UGH it i so hard to break the mind set of low fat. I have been doing low fat for so long that eating it now makes me feel so sick. I will keep trying. AT least I am keeping my carbs fairly low. Now I must google a cream cheese cloud. I have read about the bullet proof coffee. I do have the coconut oil. I did not get the mct oil yet.
When I was on Atkins before it was all about the low carbs. I do not remember eating s much fat. Giving up is not an option. Tomorrow is another day. It is just so hard to keep the fat high and calories within reason. I was trying to stay about 1200 but maybe I need to give that up. I did raise my calorie here to 1400 because it made me mad when I went over 1200.
Thank you so much.
I know what you mean - I find it so hard to eat the fat on meat. My husband made me a rib eye steak the other day but I had to spit out the fat (sorry to be gross), I think mainly because he had not cooked it enough (we eat our steak quite rare) and I couldn't manage it. I don't struggle with eating dairy though. If you like olives, they can add a good bit of fat to a meal, though also a lot of salt which can get a bit much. Oily fish like tinned mackerel? Coconut cream to curries etc? Good luck!
What I've started doing with meat fat is to try to cut pieces that are half meat and half fat. Smaller pieces seem to, in general, work better, too. I'll also chew on a piece for a little bit if I'm eating a cut that has big pieces. Sometimes I can completely eat it, other times I have to spit it out, because I can't swallow it. That way, it gets me used to eating the fat, and gets me some fat, but I don't have to try to choke it down or something.
The kind of animal makes a difference, too. It may have to do with general exposure (ie - growing up with bacon makes pork fat easier to eat), but some seem to be more rich than others. For example, I can eat butter straight pretty much all day long. Pork fat is a close second, while beef and lamb fat are a bit too rich to do that much, especially when it's strips of fat on a cut.0 -
One question, and maybe this is something discussed before, but I'm a newbie: to what extent do you all think genetics/ancestry plays a role in how well a person's body responds to LCHF living?
K in Maine
Swedish-Eskimo here! :-) I'm completely convinced (and have been for years) that our genetic makeup/ancestry plays a huge role in finding the correct combination of foods to eat. Not that I have a hankering for seal blubber or will any time soon, but I definitely gravitate toward and perform best on a diet that would replicate macros that would be available to either of these cultures in abundance. I also like to look at what foods are available in season and will include more of these if they represent what would be naturally found when "gathering," ie: more berries and veggies in summer/fall, not so much in the winter/spring months.
This is mostly because it seems obvious to me that this would be how we'd eat if we didn't have a major grocery store providing us food from all over the planet whenever we wanted it. I don't think that an overwhelming array of choices in foodstuffs is necessarily preferable or even good for most of us...
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I want to know how many net carbs,protein and fat I should be eating..I am 68 yr.old female,somewhat sedentary,what percentages should I be eating...??0
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his Type II diabetes had developed into Type I (insulin dependent) diabetes.
In the spirit of Diabetes Awareness Month and today being Blue Friday, I just wanted to say that T2D never progresses into T1D. Becoming insulin dependent doesn't change the disease, just the way it's managed. They are completely different diseases with a commonality of different insulin availability problems.
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ohioborn56 wrote: »I want to know how many net carbs,protein and fat I should be eating..I am 68 yr.old female,somewhat sedentary,what percentages should I be eating...??
Try one of these calculators out.
http://keto-calculator.ankerl.com
http://www.ruled.me/keto-calculator/
They will both automatically set you at 20g total carbs. You can change that to what you want and recalculate. The carb total is your choice. Pick one number and try it for a few weeks and make adjustments as needed based on how you feel.
Protein will be suggested based on your estimated lean body mass and activity level.
Fat will be whatever calories you have left.
The calorie goal it gives will be based on a standard 20% deficit I think, but you can adjust that to your liking as well.0 -
Yup, play with the calculators Sunny_bunny provided.
My key concerns have been getting the carbs down to around 20g.
Keeping the sodium, potassium, magnesium, and proteins in the ballpark.
I include fat to satiety and if I'm looking for an energy boost -- not necessarily to hit a set number.
Experiment weekly, re-evaluate as needed.0 -
thanks sunny bunny and slimzandra, I will check those out.0
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I'm sorry if I missed it, but what is the title of this book?0
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I'm sorry if I missed it, but what is the title of this book?
@moe, here is a link: http://www.amazon.com/Lose-Weight-Eating-Sture-Skaldeman-ebook/dp/B007KTDD12/ref=asap_bc?ie=UTF8
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Thank you so much for sharing this. I bought the book and I completely understand LCHF a whole lot better. I have a hard time sticking to something if I can't understand the reasonings and the 'how it works' components behind it. But this easily explains it and has allowed me to start an actual really low carb (20g or less) diet and have stuck with it for two weeks now. And I haven't had any problems with temptations as of yet.0
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I am so confused0
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I don't understand the balance of calories protein fat and carbs I set carbs at 25 % not getting enough calories but I feel great0
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Only on day 6 still low on calories0
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It depends on your goals for your way of eating.
Keto is *usually* 5% carbs. 20% protein. 75% fat.
Low carb is usually any combo with fewer than 50% of carbs, which is what the standard American diet is. Honestly, I think focusing on grams of each macro is easier than percentages. It's so hard to balance percentages in my mind
FWIW, I only rarely reach my calories. Or my fat calories.1 -
I seem to go over at everything according to the My Fitness Pal food tracker0
